9 Ways to Stay Comfortable at Your Desk

Spending so much time at work can make you worse for wear — and not just mentally. Sitting improperly can up your chances for shoulder, wrist, back and neck injuries. Worse, you may not recognize your body's warning signs, such as muscle stiffness, aching and fatigue, says Jean Duffy Rath, Dip MDT, a physical therapist in Syracuse, NY. That's why it's important to change your workstation to fit your needs. "You wouldn't drive without first adjusting your car seat — you need to do the same for your desk chair," says Dr. Duffy Rath, who suggests readjusting weekly. Here's exactly what to do to minimize pain at a desk job.

Advertisement - Continue Reading Below

1. Don't strain your eyes

Craning your neck or moving your head to see what's on your computer screen can cause everything from tension headaches to blurred vision. You can move your eyes to see the first line of type on your monitor, but if you have to move anything else, readjust. "Be cognizant of how far away you're sitting," recommends Tom Albin, a workplace ergonomist in Minneapolis. Ideally, keep the screen about 20 inches away from your face and make the type big enough to read without squinting. If the monitor's height doesn't adjust, stick heavy books under it or raise your desk chair.

Most Popular

2. Take breaks from the computer screen

Looking away from a lit-up monitor every half-hour makes work easier, says Pamela McCauley Bush, PhD, director of the Ergonomics Laboratory at the University of Central Florida in Orlando. Simply stare elsewhere at your desk and away from the glare for about 20 seconds at a time, suggests Dr. McCauley Bush. Even better, stand up to get a drink or chat with a coworker to ease strain on your entire body.

3. Keep shoulders from slouching

While it may seem more comfortable in the short term, good posture at your desk reduces your risk for long-term back, shoulder and neck problems. Still, the switch takes some getting used to. Learn what good posture feels like by sitting with your spine straight and pelvis tilted slightly forward, says Dr. Duffy Rath. Once you understand how to sit, "adjust your chair so it supports your posture," she says. Do posture checks throughout the day to make you're sitting in the best position possible.

4. Avoid laptop keyboards

These are designed less ergonomically than full-size keyboards, making them tough to use for heavy typing. Plus, "when the laptop keyboard is positioned properly, the laptop monitor is too low. When the laptop monitor is properly positioned, the laptop keyboard is too high," explains Tamara James, ergonomics director at Duke University Health System in Durham, NC. If you must use a laptop, place the monitor at a proper height (see slide 2) and invest in a separate keyboard.

5. Keep wrists straight

Arching or bending at the wrists while typing can eventually lead to carpal tunnel syndrome, a pinched nerve at the wrist. Rather than reaching toward your keyboard, keep it within easy reach of your hands to type more comfortably. Add palm support to further ease pressure from holding your wrists up. "Set the height of your chair so that your hands are even or slightly lower than your elbows when leaning on your desk, which will prevents stressful wrist and elbow positions," adds Dr. Duffy Rath.

6. Don't cross your legs

While it's fine for short amounts of time, keeping legs crossed for extended periods can decrease circulation, which can lead to nerve or tissue damage, says James. Rather than crossing your gams, keep both feet flat on the ground; your thighs should form a 90-degree angle with your shins. If your legs are on the shorter side, adjust your seat height accordingly or rest your tootsies on a footstool so you can have proper alignment.

7. Avoid banging on keys

Whether you're stressed out by a work project or just trying to type quickly, some people can't help but hit their keys with unnecessary force. This kind of added pressure can cause repetitive strain finger pain. "React to warning signals of fatigue, like stiffness, aching and discomfort, immediately by taking a pause," says Dr. Duffy Rath. Another way to dodge finger injuries: Click your mouse with fingers on your non-dominant hand, which gives your dominant hand a well-deserved break.

8. Use a headset if you're on the phone more than an hour per day

Even if you don't work as a customer service agent, wedging your phone receiver between your neck and your shoulder can cause long-term neck pain. Using a headset "prevents awkward neck postures from cradling the phone," says James. What's more, a headset can make it easier to type notes during phone calls without straining to reach your keyboard with both arms.

9. Use lumbar support

Extra cushion for the lower part of your back can support the curvature in your spine — which should be maintained at all times, says James — and make it easier to sit for long periods of time. True, many desk chairs offer support for the small of your back, but it's best to throw in additional support if you can't adjust your chair to provide it. Try leaning against a rolled-up towel up or a small pillow to make sitting more comfortable.